Coregulation Conversations

Show Notes   In this first episode back after winter break, I head out for a snowy walk and reflect on what it means to begin a new year from winter energy rather than urgency . Instead of pushing for big resolutions or immediate action, this episode explores the value of slower starts, limited capacity, and honoring the quieter, underground phases of growth. We talk about seasonal cycles, pe...

Show Notes In this short walking practice, I guide you through a simple, grounding way to   co-regulate with the earth   using movement, gravity, and sensory awareness. Designed to be done outdoors (or indoors if needed), this practice invites you to slow your pace, feel your feet making contact with the ground, and notice how the body responds when it’s in relationship with something la...

Show Notes In this short, supportive practice episode, I guide you through one of the most foundational nervous system tools we use again and again in this work:   orienting through the senses to resource the body . This is a practice you can return to anytime you want to slow down, come back into your body, and gently support regulation — whether you’re walking, sitting, or even moving throu...

Show Notes   In this holiday-season episode, I share gentle, practical ways to support your nervous system through the intensity of winter gatherings, family dynamics, and end-of-year reflection. Grounded in place, seasonality, and co-regulation, this conversation weaves together Winter Solstice wisdom, orienting practices, and simple relational tools that help the body feel safer — even when...

Show Notes Embodied Athlete   In this wintery walk-and-talk episode, I explore what it really means to be an embodied athlete — not just someone who moves their body, but someone who can stay with their body through intensity, activation, rest, and everything in between. This episode is both personal and practical: I share my own multi-year journey of unlearning performance-based worth, navig...

Show Notes In this episode, I explore one of my favorite nervous system skills: coregulation — how we borrow steadiness, safety, and connection from the world around us. Even though co-regulation is often talked about in the context of other people, in this episode I break down the many ways we can co-regulate with place, nature, movement, breath, and even small moments of beauty we notice in the...

Show Notes In this rich conversation, Mahshid Hager joins me to explore the deep connections between healing, place, ancestry, and belonging. We talk about what it means to reconnect to land after displacement, how our bodies carry the memory of where we come from, and the ways somatic practices help us rebuild relationship with place even when we feel far from home. Mahshid shares her own story o...

Show Notes In this episode, I explore how the season itself can shape, support, and soften our nervous systems. Winter invites a different pace, a different kind of presence, and a unique set of somatic cues — and in this episode, I talk through how we can work with that instead of fighting it. I share what I’m noticing in my own system as temperatures drop, what winter naturally asks of the body,...

Show Notes: Episode 12: Your Thinking Mind Helps… It Just Can’t Do It All! In this snowy walk-and-talk episode, I explore the often-overlooked role of the   cognitive mind   in somatic and nervous system healing. Even though so much of this work centers on body-based awareness and bottom-up change, I’ve been noticing how grounding, relieving, and even essential it can be to   unders...

Show Notes: Episode 11: The ORCAS Model: Supporting Ourselves and Each Other In this second episode of our Winter Healing Circle series, I sit down with my dear friend and co-teacher Merreley   Donohue – one of those people whose very presence brings safety and calm to the nervous system. Together we explore what it means to live and parent through the lens of somatic awareness...

Show Notes: Episode 10: Somatics on the Fireline: A Conversation with Echo Cunningham In this walking episode, I’m joined by my friend   Echo , a wildland firefighter, somatic practitioner-in-training, and all-around nature-loving human. We’ve known each other for nearly a decade — from our early friendship in Alaska to years of studying Somatic Experiencing together — and this conversat...

Show Notes: Episode 9: The ORCAS Model: Supporting Ourselves and Each Other In this episode, Sarah walks through the gray fall woods of Anchorage and introduces her new   ORCAS Model   for nervous system care — a simple, memorable framework to help us support ourselves and one another through life’s waves. She shares the story behind the acronym (and the real sled dog who inspired it!) a...

Episode 8: Behind the Scenes: Ski Babes + Hot 4 Winter In this solo episode, I take you behind the scenes of Mind & Mountain and the evolution of Ski Babes  from its early days in small-town Alaska to where it’s headed next in 2025. I recorded this one on a fall walk, reflecting on how much has shifted over the past few years  in my work, my body, and my nervous system. I share about...

Episode 7: Movement & Shared Rhythm In this walking episode, Sarah reflects on her recent trip to Colombia, her history living and playing rugby there, and how travel reconnects her to different parts of herself. From there, she explores how movement and shared rhythm can support our nervous systems—whether through walking, sports, music, or fitness classes like Ski Babes. Along the way, Sarah...

Episode 6: Coregulation Meets Current Events  For the first time on the podcast, Sarah is joined by her friend and coworker, Raine Fryberger, to explore a big question: How do we stay engaged with the news without becoming overwhelmed? Together, they talk about why it’s natural to feel activated by current events, how stress responses work in the body, and simple nervous system skills—like or...

Episode 5: Somatic Skills: Resourcing In this episode, Sarah continues the Somatic Skills series with Resourcing , a partner practice to Orienting. Recorded on a sunny fall walk in Anchorage, she explains how this skill helps the nervous system find safety, stability, and presence by noticing what feels neutral or pleasant in the moment. Sarah shares why resourcing is essential for counterbalancin...

Episode 4: Somatic Skills: Orienting In this episode, recorded on a rainy day in the Eagle River Valley, Sarah introduces a foundational practice named 'Orienting' as part of a new series called 'Somatic Skills.' Sarah elaborates on the importance of this mindfulness practice, which involves using the senses to engage with and notice one's environment. The episode includes practical guidance on ho...

Episode 3: My Journey to Somatics This episode of Coregulation Conversations weaves together personal story, nervous system science, and practical tools for resourcing in everyday life. Recorded while walking through the fall forest in Anchorage, it offers both reflection and practice in real time. 🍂🌲 Highlights include: ✨ Why all regulation is coregulation—and why regulation doesn’t always mea...

Episode 1: Welcome to Coregulation Conversations In this very first episode, Coregulation Conversations begins with a walk in the mountains outside Anchorage, Alaska. Along the trail, themes of nervous system support, community care, and connection with nature unfold. This episode explores: 🌿 How coregulation can help us navigate overwhelming times 🎧 The role podcasts can play in offering nervou...

Episode 2: What is Coregulation (and How Nature Already Knows the Way) In this episode of Coregulation Conversations , the focus turns to the heart of what this podcast is all about: co-regulation. From the metaphor of wind-whipped trees holding strong together, to migrating birds sharing the load, this episode explores how connection distributes the weight of life’s challenges, and why trying to...

Trailer: Welcome to Coregulation Conversations Coregulation Conversations is a new podcast exploring how we can care for our nervous systems, our communities, and each other in a fast-changing world. Through solo reflections, guest conversations, and real-time practices, this space offers tools and stories to help us: 🌿 Find safety and connection in our bodies 🤝 Build skills for co-regulation an...